Ruwan (hnub nyoog 32) nyuam qhuav tuaj rau kuv lub tsev kho mob nrog kev nkees thiab ntxhov siab heev. Ruwan yog ib tug kws tsim software uas ua haujlwm pem hauv ntej ntawm lub computer li 10 teev hauv ib hnub.
"Dr. Priya, kuv qhov hnyav nce ntau thiab kuv lub cev tsis muaj zog. Kuv paub tias kuv yuav tsum tau tawm dag zog. Txawm hais tias kuv ib txwm xav tias kuv yuav pib tag kis, kuv tub nkeeg heev thaum sawv ntxov. Kuv tsis tau ua li ib lub lim tiam tom qab ua ib hnub. Kuv yuav ua li cas kov yeej qhov kev tub nkeeg no thiab txiav txim siab txuas ntxiv tawm dag zog, Doctor?" Ruwan nug.
Kuv ntsia Ruwan thiab luag ntxhi hais tias, "Ruwan, qhov teeb meem tseem ceeb uas ntau lab tus tib neeg thoob plaws ntiaj teb tab tom ntsib, tsis yog koj xwb, yog yuav ua li cas los txhawb kom muaj kev tawm dag zog . Koj tsis tas yuav pib tawm dag zog nrog cov txheej txheem nyuaj tshaj plaws. Yog tias koj dag koj lub hlwb thiab pib nrog cov kauj ruam yooj yim, koj tuaj yeem kov yeej qhov kev dhuav no tau yooj yim. Cia peb tham txog qhov no hnub no."
๐จ Cov Cim Liab Yuav Tsum Saib Xyuas Thaum Ua Si
Txawm hais tias kev tawm dag zog muaj txiaj ntsig zoo rau lub cev, yog tias cov tsos mob hauv qab no tshwm sim thaum tawm dag zog, koj yuav tsum tsis txhob tawm dag zog tam sim ntawd thiab nrhiav kev kho mob:
- Hnov muaj kev nyem hnyav, nruj, lossis mob hauv nruab nrab ntawm lub hauv siab (qhov no yog ib qho tsos mob tseem ceeb ntawm kev mob plawv nres).
- Mob taub hau, kiv taub hau, lossis tsaus muag (tej zaum yog vim lub cev qhuav dej lossis cov ntshav qab zib qis).
- Ua tsis taus pa mus txog rau qhov ua tsis tau pa.
- Lub plawv dhia ceev lossis dhia nrawm tsis zoo (palpitations).
- Mob tam sim ntawd, ntse, thiab hnyav rau cov pob qij txha lossis cov leeg.
Vim li cas koj thiaj xav tias tub nkeeg ua exercise?
Peb lub cev yeej ib txwm nyiam so thiab siv zog tsawg kawg nkaus. Thaum peb tsis tau tawm dag zog ntev lawm, lub hlwb yuav paub tias kev tawm dag zog yog ib txoj haujlwm nyuaj thiab dhuav.
Ntxiv rau:
- Teem cov hom phiaj loj, tsis yog SMART: mus khiav ib teev lossis tsa cov hnyav rau thawj hnub.
- Koom nrog cov dej num uas lawv tsis nyiam: Sim yuam ib tus neeg uas tsis xav mus rau lub gym kom mus.
- Xav kom tau txiaj ntsig tam sim ntawd: Tu siab thaum koj tsis poob phaus hauv ib lub lim tiam.
5 txoj kev ua tau zoo los txhawb koj tus kheej kom tawm dag zog
Ua raws li cov lus qhia no kom ua tiav koj txoj kev tawm dag zog:
1. Pib me me (Txoj Cai 10-Feeb)
Tsis txhob npaj ib teev kev tawm dag zog rau thawj hnub. Pib nrog 10 feeb taug kev ceev ceev hauv ib hnub. Kev ua 10 feeb tsis nyuaj rau lub cev, yog li nws tsis ua rau lub hlwb tub nkeeg. Tom qab ntawd maj mam nce nws mus rau 20 lossis 30 feeb.
2. Teem cov hom phiaj SMART
Koj lub hom phiaj yuav tsum yooj yim thiab meej:
- S (Specific): "Kuv taug kev thaum sawv ntxov 3 hnub hauv ib lub lim tiam."
- M (Measurable): "Kuv taug kev 5,000 kauj ruam ib hnub."
- A (Ua Tau): Tsis txhob xav txog kev poob 5 kilos hauv thawj lub lim tiam, lub hom phiaj yog kom poob 1 kilos hauv ib hlis.
- R (Txog): Xaiv cov kev tawm dag zog uas tsim nyog rau koj qib kev noj qab haus huv.
- T (Time-bound): "Kuv yuav poob 3 kilos hauv 3 lub hlis."
3. Xaiv ib qho kev ua si uas koj nyiam.
Kev tawm dag zog tsis yog txhais tau tias mus rau lub gym thiab tsa cov hnyav xwb. Xaiv ib yam dab tsi uas koj nyiam ua, xws li ua luam dej, ntaus badminton, caij tsheb kauj vab, seev cev, lossis yoga.
4. Ua haujlwm nrog tus khub koom tes ua haujlwm
Kev tawm dag zog nrog ib tug phooj ywg lossis ib tug neeg hauv tsev neeg muaj txiaj ntsig zoo dua li kev tawm dag zog ib leeg.
5. Sau cov kev nce qib txhua hnub
Siv lub cuab yeej ntsuas koj cov kauj ruam los yog lub moos saib xyuas koj txoj kev nce qib txhua hnub. Kev pom kev nce qib yuav tso tawm dopamine hauv lub hlwb, ua rau koj xav ua ntau ntxiv.
Lub sijhawm tawm dag zog uas cov neeg laus pom zoo (NHS cov lus qhia)
Lub Koom Haum Kev Noj Qab Haus Huv Ntiaj Teb thiab NHS pom zoo kom cov neeg laus hnub nyoog 19-64 ua cov haujlwm txhua hnub hauv qab no:
| Hom kev tawm dag zog | Lub sijhawm tsawg kawg nkaus uas pom zoo | Piv txwv |
|---|---|---|
| Kev Tawm Dag Zog Nruab Nrab | 150 feeb ib lim tiam (5 hnub, 30 feeb ib hnub) | Taug kev ceev ceev, caij tsheb kauj vab, ua luam dej, seev cev |
| Lub zog muaj zog | 75 feeb ib lub lim tiam | Khiav, ua luam dej sai, ncaws pob lossis ntaus pob tesniv |
| Kev Ua Si Kom Cov Nqaij Muaj Zog | 2 hnub ib lub lim tiam | Kev nqa hnyav, thawb lub cev, kev tawm dag zog yoga |
Ua & Tsis txhob ua
| โ๏ธ Tej yam yuav tsum ua (Ua) | โ Tsis txhob ua |
|---|---|
| Haus dej ntau ua ntej thiab tom qab ua si nawv kom tiv thaiv kev qhuav dej. | Yog koj muaj cov kab mob hnyav uas tsis sib kis tau los yog kab mob plawv, tsis txhob cia li ua kev tawm dag zog hnyav yam tsis tau kev qhia los ntawm kws kho mob. |
| Nco ntsoov ua kom sov ua ntej pib ua exercise thiab ua kom txias tom qab. | Tsis txhob yuam koj tus kheej kom tawm dag zog thaum koj xav tias nkees heev lossis thaum koj mob (lub cev xav tau so). |
| Tsim kom muaj sijhawm taug kev ntau dua txhua hnub (piv txwv li, siv cov ntaiv ib txwm es tsis txhob siv cov ntaiv nce). | Tsis txhob zaum hauv ib qho chaw ntau tshaj 2 teev ib zaug; sawv tsees thiab taug kev ncig tsawg kawg yog 5 feeb. |
โ Tej zaum koj yuav muaj lwm cov lus nug (FAQ)
Lub sijhawm zoo tshaj plaws rau kev tawm dag zog: sawv ntxov lossis yav tsaus ntuj? โผ
Tsis muaj lub sijhawm tshwj xeeb uas zoo tshaj plaws rau kev tawm dag zog. Qhov tseem ceeb yog ua nws tas li, txawm lub sijhawm twg ntawm ib hnub twg haum rau koj cov sijhawm txhua hnub.
Puas yog ib txwm muaj mob nqaij tom qab ua si? โผ
Yog, nws yog ib qho ib txwm muaj mob nqaij me ntsis (DOMS) thaum koj thawj zaug pib ua si lossis nce qhov hnyav. Nws yuav ploj mus nws tus kheej hauv 2-3 hnub.
Kev tawm dag zog lossis kev noj zaub mov puas tseem ceeb dua rau kev poob phaus? โผ
Kev poob phaus yog 80% ntawm kev noj zaub mov (calorie deficit) thiab 20% ntawm kev tawm dag zog. Tab sis ua ob qho tib si ua ke yog qhov tseem ceeb kom noj qab nyob zoo thiab tiv thaiv kom tsis txhob hnyav nce.
Dab tsi yog qhov txaus ntshai tshaj plaws rau kev noj qab haus huv los ntawm kev tsis tawm dag zog? โผ
Tsis tawm dag zog, lossis ua neej nyob tsis txav chaw, ua rau muaj feem yuav mob ntshav qab zib hom 2, ntshav siab, kab mob plawv, mob hlwb, thiab qee yam mob qog noj ntshav ntau ntxiv.
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Tsis muaj lus teb tau muab tso tawm. Ntxiv koj cov lus tawm ntawm no thawj zaug.
Ntxiv koj cov lus